Magnesium and Sleep

Verity Pratt

Sleep deprivation and poor sleep quality are associated with several health conditions such as obesity and diabetes. An emerging body of research has linked magnesium intake to sleep. Studies show that magnesium supplements and/or increased dietary magnesium can improve sleep quality. 

The role of magnesium and magnesium deficiency

Magnesium is the fourth most abundant mineral and the second most abundant intracellular cation in the body. It regulates many biochemical reactions including enzymatic reactions. Magnesium is especially important in neurotransmitter synthesis and energy metabolism. It also plays a key role in absorption of vitamin D. 

Inadequate consumption of magnesium can lead to magnesium deficiency and aging. For example, as we age, our overall magnesium levels decrease because our bone density decreases. Individuals that suffer from gastrointestinal disorders, or those that have parathyroid issues, alcohol dependence, and type 2 diabetes are also vulnerable to magnesium deficiency. In these cases, magnesium supplements may be especially useful.

Magnesium deficiency is often linked to inadequate consumption of dietary magnesium. This is likely due to higher intakes of processed foods. Food sources that are rich in magnesium include leafy green vegetables, avocados, and cocoa/dark chocolate. Seeds, nuts, and fish also have high magnesium contents. 

How does magnesium influence sleep?

Research has found several explanatory mechanisms for the role of magnesium in sleep regulation. First, magnesium plays a key role in the regulation of the central nervous system (CNS) excitability. Here, the influence of magnesium on sleep is through the regulation of the glutamatergic and gamma-aminobutyric acid (GABA) systems. When magnesium binds to GABA receptors, GABA is activated. This then decreases the excitability of the CNS.

Second, magnesium plays a role in the inhibition of the N-methyl-d-aspartate (NMDA) receptor. When our NMDA receptor is inhibited, muscle relaxation is induced. This is because concentrations of intercellular calcium (Ca) in the muscle cells are lowered.

Third, magnesium regulates ion channel conductivity such as the unilateral entrance of potassium channels. It also supports the binding of monoamines to their receptors. At a cellular level, magnesium plays a role in neural transmission of both the presynaptic and postsynaptic membranes, which are vital to our sleep/wake cycles.

Forth, it is possible that magnesium influences the duration of sleep. This is because it regulates circadian rhythms. Animal research has found that a deficiency in magnesium reduces the concentration of plasma melatonin. Again, plasma melatonin is a hormone in the body that promotes sleep. 

Finally, research has shown that supplementing magnesium can decrease the concentration of serum cortisol in the body (stress hormone). The reduction of serum cortisol helps to calm the nervous system. This can therefore help to improve the quality of sleep.

How much magnesium do we need?

It goes without saying, then, that low levels of magnesium is related to both shorter and longer sleep duration. Whereas high magnesium intake is related to normal hours of sleep. That said, the optimal level of magnesium dosage for sleep is dependent on factors such as age and illness. 

Recent dosage guidelines for magnesium recommends 310-360 mg per day for women and 400-420 mg for men. Research has so found that supplementing 500mg of magnesium per day for eight weeks can increase the duration of sleep in older adults. Further, pregnant women are recommended to take 350-369 mg of magnesium per day. 

What type of magnesium is best?

There are many different forms of magnesium supplements. These include magnesium oxide, magnesium citrate, magnesium hydroxide, magnesium gluconate, magnesium chloride, and magnesium aspartate. Each type of magnesium supplement has a different rate of absorption in the body. Older adults are suggested to intake 320–729 mg per day from either magnesium oxide or magnesium citrate sources.

A large amount of research has used the Pittsburgh Sleep Quality Index (PSQI) to examine the effects of different types of magnesium supplements on sleep. These studies indicate that magnesium oxide is the most useful type of magnesium supplement. For example, only low doses of magnesium oxide are needed to improve sleep quality compared to very high doses of magnesium L-aspartate.

Conclusion

It is always necessary to consult your doctor before taking magnesium supplements as it is possible they could interact with other medicines. That said, supplementing magnesium between 310-420 mg per days for healthy adults may be especially useful for improved sleep. 

References

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